WOD:
TEAMS OF 2/3
3 ROUNDS PER ATHLETE (YOU GO I GO)
20 CAL BIKE
15 S2O (115/85)
2 ROUNDS PER ATHLETE
15 CAL BIKE
12 THRUSTERS (115/85)
1 ROUND PER ATHLETE
10 CAL BIKE
8 OHS (115/85)
Read MoreSTRENGTH WORK:
10 MIN EMOM
1 CLEAN + 1/4 SQUAT
INCREASING LOAD
HERO WOD:
“HOLLEYMAN”
30 RFT:
5 WALL BALLS (20/14)
3 HSPU
1 POWER CLEAN (225/155)
Read MoreStretch!!!!!!!!!!!!
WOD: 20 Min AMRAP
Wear some warm clothes… we got some running to do!
Run 400m
20 ab mat sit ups
20 weighted back rack lunges (75/55)
Read MoreStrength Complex:
3 deadlift, 3 hang power clean, 3 push jerks
Work up to heavy complex
WOD- bigger classes 2 heats:
7 Min AMRAP
6 deadlifts (245,155)
30 dubs
Read MoreStrength:
Shoulder Press 5x5 (40%-50%)
Teams of 3 waterfall style: 10 min AMRAP
12 S2OH w/db (50/35)- 6 reps on each arm
10 T2B
10/8 cal ski
Read More25 Min Running Clock preform:
21-15-9
Front Squats (155,105)
Bar Facing Burpees
REST 2 MINS
15-12-9
Front Squats (185,125)
Bar Facing Burpees
REST 2 MINS
9-6-3
Front Squats (215,145)
Bar Facing Burpees
Make sure to keep up with your time when you complete the rep schemes so you know when to start the next rep scheme!! Have fuuuuuuunnnnnnn!
Read MoreHope everyone had a blast at the Halloween Party, I know we sure did!!! Can’t wait for next year:) Now time to work off allllllll the food and drinks…….
5 Rounds EMOM
Min 1: 12 C2B
Min 2: 10 deficit strict HSPU
Min 3: 30 sec on bike
Min 4: 15 GHD sit ups
Min 5: 18 pistols
Min 6: 30 sec row
Read MoreDECK OF CARDS
Teams of 3
-Ski Erg
-Deadlift (275,185)
-Abmat Sit ups
-Hand Release Push ups
Joker - 12 rope climbs (legless if possible)
Joker - Bike 1.5 miles
40 Minute AMRAP
Read MoreWod
13 Minute AMRAP
1,2,3,4,5….ascending
Chest to Bar
OHS **Each time you pick up the barbell you must perform 2 power snatches
Strength
2RM split jerk with remaining time of class
Read MoreStrength
AHAP of this Complex
1 Hang power clean
*4 half deadlifts before the hang clean (hips to knee to hip)
Wod
Elizabeth
21-15-9
Dips
Power Cleans (135, 95)
**Athletes that are able will muscle up into the tall rings for dips
Read MoreWarm up:
Hip/Leg Mobility and Stretching
Double Under skill
Wod: Teams of 3-4
28 Minute Amrap
15 Wallballs
35 Double Unders/Singles
7 Burpees to target
10 toes to ring
Spring back to the wall
**Next athletes starts when athlete ahead of them finishes the double unders
Read MoreSKILL: 10 Sets of Max Effort Strict pull ups
Wod: 30 Minute AMRAP - Teams of 3-4
*wod will be the length of the gym
1 Farmers carry to the box (50,35)
6 Box Overs
1 Weighted box step over
6 Hang Clean and Jerks
1 Weighted box step over
1 Weighted lunge back to start line (dumbells at side)
*tag next partner
**while not performing the work out, the teammates will perform 15 synchronized air squats
Read MoreStrength
Complex
1 power snatch into 1 hang squat snatch
WOD
9 minute
Ascending by 3
3 power Snatch (95,65)
Bar facing burpee
6
6
9
9
Etc
Read MoreActive Warm-up
Teams of 4
10 Min
Max Effort Row. (switch every 30 seconds)
WOD
20 Min AMRAP
50 Dubs
Farmers Carry AHAP (7 mats down and back)
35 Wall Balls (20,14)
Farmers Carry
15 Ring/Bar MU
Strength
Deadlift
5x3 up to 90%
3x3 at 90%
WOD:
EMOM (WORK :50 W :10 transition)
4 ROUNDS
CAL BIKE
KB SWINGS
GHD
SKI ERG
Read MoreCoach Moe’s BDAY!!!
Strength
Back Squat
Ascending Weights
10,9,8,7,6,5,4,3,2,1
WOD
11.3
5 Min Max Reps
Squat Clean and Jerk (165/110)
“Miss Jackson”
WOD
6 Rounds
90 seconds Work / 4.30 Rest
Bike (12,9 calories)
Remaining Time: AMRAP Sled Pushes
Read More“Psycho”
Strength
E2MOM
10 min
2 Snatch (2 sec pause below the knee on each rep)
*Focus on the hip extension and shoulder punch for each rep
WOD
20 Min Amrap
200m Run
9 Power Snatch (95/65)
6 OH Walking Lunges
“DROP THE WORLD”
FOR TIME…
10 MIN CAP ON EACH WORKOUT
REST ONE MINUTE BETWEEN WORKOUTS
21-15-9
HSPU
AB MAT SIT UPS
THEN…
21-15-9
DB PUSH PRESS
BURPEES
THHEEEEEENNNNNN…..
21-15-9
BOX JUMP OVERS
T2B
***TOTAL TIME FOR ALL 3 WORKOUTS IS YOUR TIME FOR THE DAY
Read More